goldandblue92

A charity on campus is having a 5k on march 18. For the past month I've been running about 5 days a week, trying to get back in shape, so this seems like a great motivator to me. Usually I run a mile or two, but I know I'm gonna have to step it up now. Anyone have any advice for getting ready for a 5k? Or just have any experiences with a 5k you'd like to share? My goal isn't really to place, it's just to finish in a halfway decent time and not make a complete fool of myself lol

goldandblue92

Any training tips? Or random advice you'd like to share?

EndPhase

Well, you have a decent amount of time to prepare so I would slowly start to build up your mileage. For example, since you usually run a mile or two I would run three miles everyday (bar Sunday) for the remainder of the week. Once running three miles gets easier, I would raise your mileage again. Continue running four miles a day five days a week and build up to five. From there you can raise your mileage but it all depends on if you plan on being competitive in the race. If not, then running 4-5 miles 5 days a week will be adequate conditioning for the 5k.

xmyles

You should google the "Couch to 5k" program. It is a great program for people who have never run before. Though I've never used the program, I have friends who have and were very successful. I used to not be able to run a single lap around the track...and today, well, I actually just ran 8 miles earlier, heh. You just have to listen to your body and go slowly but never give up! Good luck!

goldandblue92

Thanks for the advice! There is another 5k (sponsored by my department) on march 11. Do you think it would be ok to do both or should I just do one? Would I have enough time to be ready for the 5k on march 11?

rybalizak

good advice.

FutureWeatherman

If I was in your shoes, I wouldn't run both. You will be sore for about 2 days or so, leaving 5 days to rest up. While an experienced runner should be able to handle that, it seems that you are running your first 5k (at least recently). Definitely follow EndPhase's advice, but if I might, I would add some bike riding as well, maybe 30 mins to 1 hr a week of fast riding. It really helps. (Or at least I think so, don't think I could've finished my 15k otherwise.)

Hope this helps!!!

PRiNCESSMAHiNA

Someone on FB said they dramatically increased their time by doing bodyrock workouts. I've noticed when I run that I have better endurance/time, etc. so maybe you could give that a try a couple days a week?

spectastic

why don't you just run a 5k and see for yourself? It's just 1.1 miles more than 2 miles...

imo, 5k is really not that bad. If you've been running 5 days/wk consistently, I guarantee you will crush it (as long as you actually ran, and not power walk or stop and rest).

I think you should try to get a good time. If it's your first time, aim for 22-25 min. Try to get a feel for your physique. Are you more long distance or a sprinter. If long distance, biking will get your legs in better shape. If you're a natural sprinter, biking will do you less good. Always hydrate. etc... There's a lot of info online.

Also, if you do one, you might as well do both... you don't get sore from running. I have never heard of anyone being sore after running a 5k, especially if they have been running consistently. If anything, it'll get you into better cardio shape for the next race. Just be careful of injuries, hydrate, and stay motivated.

goldandblue92

Wow my time is wayyyy slower than that...

goldandblue92

Ok I decided to do the race the 11th instead of the 18th. Any last minute tips? Anything I should be doing differently the week before the race?

runallday4

I would say just be running a few miles every day before the race, and then the day before still run, just do something really easy. How have you been training so far? It really depends what you're going for, for what advice to give. Are you in a position where you just want to finish without walking, or are you trying to get a certain time?

One thing that's important no matter what, is make sure to stretch a lot so you're don't pull anything in the cold weather, and also, before the race, don't too much. One thing I always eat before races is bananas. Apparently they prevent cramps, and as my coach likes to say, they taste the same when you throw them up... gross, I know.

Good Luck!

ChadVene

I think there's a 3 week program on Google for training to 5k if you're in decent shape. Try shortening that to two?

goldandblue92

Yeah my goal is just to finish without walking lol

goldandblue92

Oh hey I just wanted to thank you all for your advice! I ran the 5k and I didnt do very well (a 10 year old eat me lol) but I met my goals so I am happy!